Official: Building MASSIVE Forearms

[MonStar1023]

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Whatsup bro? Yeah I really don’t have too hairy forearms either I was just curious because I know that that can really improve them visually. I am up to around 15 second one-arm hangs at the end of a grueling back, trap, and bicep workout. They are really a GREAT exercise. I had a guy at my gym who was fairly small do them for around 20 seconds and he was practically crying afterwards. How is your forearm development coming along.

PLEASE do me a favor and check out my training journal in the Journal’s section of Elite.

 

[ballast]

Monstar-Sorry, but I don't have access to the training journals.From the routine you posted, looks like a productive schedule.Keep at it.Here is a new exercise for you-two arm hangs from a thick bar.I just cut a length of 2 1/2 inch pipe and slid it over my chin bar.This exercise is a bastard.I'm trying to use one hand at a time, but I can't even hang for a second yet.Chins from 2 2x4's are killing my grip as well.Almost time to add weight.

 

[MonStar1023]

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Yeah Ill have to try that soon.. thick bar I have never done before but it sounds like it would be TOUGH as shit.. well see..


My upper forearms are REAL sore from reverse curls yesterday..

 

[MonStar1023]

I just recently did standing bb reverse curls with a VERY slow negative.. and my forearms have been ACHING for days.. those along with incline alt. zottman curls and plate curls have MURDERED my forearms...

 

[MonStar1023]

I have lowered my volume on all of my bodyparts and I am going to lower my volume on forearms as well.. however I cant decide what I should do for them..

I might just do 2 sets of one-arm chin-bar hangs.. at the end of my back, trap, and bi routine.. then maybe 2 sets of wrist roller ext. I might alternate every other week between them and farmer's walks.. is that a enough or no??


I usually do 3 sets of one-arm hangs then 2 giant sets of 3-4 direct forearms exercises. But I am thinking this is definitely too much for a natural..

HELP!

 

[ballast]

Bar hangs and wrist roller sound good.If you can, use or fashion a thick handle for the wrist roller.Michigan winter is approaching so I've had to abondon my outdoor farmers walks.All I do now is one- and two-arm thick bar hangs and chin ups from 2 2x4's.Been working great.

 

[DaCypher]

I've had some success with training forearms twice a week. When I do bis I'll finish up with some heavy reverse ez bar curls and when I do back I'll do a slow set of wide grip chins and when I reach failure I'll just hang for a while to continue to work my grip. In addition I'll do some wrist curls or finger flexions depending on what mood I'm in.

 

[MonStar1023]

bump..

Has anyone made any type of gains in development and/or stregth in the forearms/grip..

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How are your forearms coming along.. mine havnt really changed much.

 

[ballast]

Monstar-I've temporarily dropped all forearm work and replaced it with more bicep work as my biceps are looking quite underdeveloped because of the increase in forearm size.I'm still doing a bit of grip work twice per week using the Captains of Crush Grippers from Ironmind and some pinch-grip deadlifts.I've always had problems getting my bi's to grow and I hate doing curls, so I hope they improve soon.Keep at it.Maybe you're overtraining your forearms?

 

[MonStar1023]

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Actually I am definitely not overtraining them at all.. I havnt been training them. Well to be honest the past month or 2 has consisted of binge days and lack of training. I dont know what my problem is.. Im the fattest now that I have ever been before, and I just dont have the4 discipline or the desire lately..

I am going to try and get back into the swing of things.. bro you keep talking about some Captain Crusher gripper from Ironmind.. can you tell me a little bit about this? Is it a worthy product to consider buying to increase my forearm development?

Help me out bro with some info.